Heart attacks in young people: How irregular sleep patterns add to the risk, how to protect yourself

Causes of heart attack: Irregular sleep disrupts the regulation of blood pressure, placing extra strain on the heart. Over time, consistently high blood pressure can lead to thickening of the heart muscle and an increased risk of heart failure (Image: Canva)

In recent years, there has been a concerning rise in heart attacks among younger generation, particularly those aged 25-40. Once considered a problem mostly for older adults, heart disease is increasingly affecting younger generations. This shift can be attributed to several lifestyle changes, many of which have been influenced by the pressures of modern life, such as long work hours, academic stress, excessive screen time, and irregular sleep patterns.

Heart attacks, which were once seen as an issue mainly for the elderly, are now becoming more common among younger people. Factors like increased stress, poor diet, and a lack of physical activity have contributed to this alarming trend. However, one of the less obvious but equally dangerous factors is the disruption of natural sleep cycles, especially among the younger population, whose routines are often marked by irregular sleep patterns, says Dr Nimit C. Shah, Consultant Interventional Cardiologist. “Inconsistent sleep times, late-night work, or frequent shifts in the sleep-wake cycle—can have a significant impact on heart health,” he says.

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Sleep is vital for tissue repair, hormonal balance, and overall cardiovascular protection. “When this balance is disrupted, it increases the risk of developing conditions like hypertension, diabetes, and obesity, which are all known precursors to heart disease,” adds Dr Shah.

He suggests how sleep deprivation, or disrupted sleep, can harm cardiovascular health, and lists tips to prevent it:

Inflammation: Poor sleep promotes chronic inflammation, damaging blood vessels and encouraging plaque formation, which increases the risk of clotting and heart attacks. This inflammation also weakens the blood vessel walls, making them more prone to rupturing, further increasing the risk of heart-related issues

Blood pressure and heart rate variability: Irregular sleep disrupts the regulation of blood pressure, placing extra strain on the heart. Over time, consistently high blood pressure can lead to thickening of the heart muscle and an increased risk of heart failure.

Metabolic dysregulation: Sleep loss impairs glucose metabolism and decreases insulin sensitivity, which can lead to diabetes, a key risk factor for heart disease. High blood sugar levels can also damage blood vessels, further increasing the risk of cardiovascular complications.

Disrupted circadian rhythm: Shifting sleep patterns can cause chronic stress, which directly harms cardiovascular health. This disruption also affects the body’s ability to repair and restore itself, leaving the heart and blood vessels more vulnerable to long-term damage.

Prevent by practicing good sleep hygiene for heart health: To reduce the risk of cardiovascular problems, young adults should adopt healthier sleep practices.

Make sure you follow a consistent sleep schedule, even on weekends: This helps regulate your body's internal clock, ensuring better sleep quality and making it easier to wake up feeling rested each day.

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Optimise the sleep environment by keeping the room dark, quiet, and free from screens: A calming environment reduces disruptions and helps your body naturally wind down, promoting deeper and more restorative sleep.

Avoid stimulants like caffeine, nicotine, and heavy meals before bedtime: These can interfere with your ability to fall asleep and disrupt your sleep cycle, making it harder to get the rest you need.

Stay physically active to promote better sleep: Regular exercise helps you fall asleep faster, experience deeper sleep, and wake up feeling more refreshed.

Consult a doctor if sleep disturbances persist: If sleep problems continue despite making lifestyle changes, a doctor can help identify underlying issues and recommend appropriate treatment.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.